Add these foods in to reach a healthy weight (part one)
January is often about cutting out the junk- the sugar, the soda, the take out.
This is an important part of a healthier lifestyle but it is equally important to add in the nutrients your body needs and uses to establish a healthy weight.
Let's start with two nutrients that are linked to a healthy body weight:
Magnesium
Magnesium plays an important role in weight maintenance as one of it's jobs is to regulate blood glucose levels, as well as supporting healthy bones, immunity and many other roles.
In one study, low magnesium was linked to obesity. Because low levels has been linked to high blood sugar, weight loss becomes much more difficult.
Low magnesium can slow the growth of lean body mass (muscle mass and toning) and may even promote body fat. Magnesium deficiency is also linked with osteoporosis, diabetes and alters the gut, leading to depressive behavior.
To ensure you are getting adequate magnesium (at least 300mg per day for women), add in these foods:
Greens, especially leafy greens, lentils, beans, nuts, seeds, and whole grains
Phosphorous
A second important nutrient for healthy weight is phosphorous. Overweight individuals tend to have high carbohydrate diets which increases the amount of insulin the body has to release and this reaction uses a lot of phosphorous.
Some theories suggest that your body won't have enough extra phosphorous remaining for other important tasks, including metabolizing food.
High levels of phosphorous have been linked to a lower body weight, which may be due to a higher protein diet or may be directly linked to the phosphorous. One study did find some improvement in body weight when phosphorous was added as a supplement.
Foods to add in that are rich in phosphorous include:
Salmon, yogurt, turkey, chicken, beef, lentils, almonds, peanuts and eggs
A healthy diet is most important, but I often recommend filling in the gaps with a high quality multi vitamin.
When choosing a supplement, avoid synthetic made supplements which your body will not absorb (and even sometimes have dangerous side effects).
A high quality, natural multi vitamin that is tested for manufacturing contaminants is a safe way to ensure your body is getting everything it needs.
As always, reach out to me with your questions or to set up a free consult to determine what is best for you.
I'll continue part two with more nutrients that are key for weight loss!
